The Zone Diet is similar to the South Beach diet in some ways. But here the emphasis is less on adjusting the Glycemic Index by adjusting the types of carbohydrates and fats consumed and more on the proper ratio of these with proteins.
The basic idea of the Zone Diet is to adjust the ratio of carbohydrates: proteins: fats to 40:30:30. This means that 40% of calories consumed should be in the form of carbs, 30% from proteins and 30% as fats. Some studies suggest that 30% of proteins is far higher than is healthy for some individuals, particularly those with kidney ailments. The American Heart Association recommends about 10%.
Like the South Beach Diet, one important goal is to adjust insulin levels. But it goes beyond this in attempting to achieve a well-balanced hormone system in general.
One reason is the view that excess insulin production tends to cause the body to convert carbs to stored fat, contrary to most dieter's goals. By contrast, proteins help stimulate the release of glucagon, which stimulates the liver to shed stored carbs. That in turn leads to a feeling of satiation and a person naturally stops eating, according to the theory.
Unlike South Beach, however, there is a strict emphasis on calorie counting. No more than 500 calories should be consumed during any meal, and no snack with more than 100 calories should be eaten between meals. Balancing carb intake with 3-4 ounces of proteins helps achieve that desired glucagon-insulin balance.
The Zone Diet emphasizes eating fresh vegetables and fruits throughout the dieting period. Nuts, leafy greens and mono-unsaturated fats are preferred. Meals are consumed on a regular schedule, with breakfast consumed within an hour of waking. Carbs from fruits and vegetables are preferred over those from starchy foods like potatoes and pasta.
Alcohol is allowed, but it's recognized as high glycemic, high-sugar carbohydrates. So, a 4-oz glass of wine would require a trade-off for a 'block' of food carbs (36-40 grams). Coffee is discouraged, since it is a stimulant that causes insulin resistance. Water is the beverage of choice in the Zone Diet.
Still, no specific food or drink is expressly forbidden. The idea is to achieve a balance in order to regulate hormone levels. Like any diet, it will need to be adjusted to a particular individual's circumstances and needs.
The net result of following the diet, according to practitioners, is the desired weight loss while maintaining healthy nutrition. Many report that any cravings disappear in a couple of days. It's often recommended for those with diabetes by some nutritionists, since it works to adjust insulin levels.
As with any new diet, seeking the advice of your physician is wise. He or she can help you tailor the Zone Diet to your specific situation.
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